Dwayne ‘TheRock’ Johnson Workout & Diet

Want to know what the Rock is cooking?

Here is an article that explains it all…

Dwayne ‘The Rock’ Johnson is one of the highest paid actors in Hollywood.  He has starred in films like GI Joe: Retaliation and most recently Hercules.  He has even played a crucial roll as Luke Hobbs in the Fast & Furious dynasty (one of the highest grossing film sagas in history).  Nearly all his roles require him to be in peak condition physically.  This article will show you what the rock is cooking up to maintain the figure he has in nearly every one of his films.

Sized Up

Dwayne Johnson is a beast.  Contrary to what this photo portrays, his weight is 260 pounds (120 kg) and his height is 6′ 5″ (196 cm).

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Dwayne’s Diet

We also start with the diet because on some levels it is more important than the workout.  Of course you need an intense workout regimen, but nearly 70% of your results will come from the ‘fuel’ that you put in your body.  The other 30% will come from the actual training.

This guy eats 7 times a day.  He and his trainer(George Farah) state that there is a correct way and an incorrect way to diet when attempting to gain mass and lean muscle.  A lot of people do it wrong.  The Rock keeps a strict diet of protein, fibrous carbs, and starchy veggies.  This is one of the biggest keys to his success.  A lot of people will take in huge amounts of calories, but not always top quality calories.  This results in weight, but most of it is body fat and water which will not give you the upper hand to gaining lean muscle.  Lean muscle is what the rock has…you do want muscles like him right?

 

He doesn’t strictly add fat into his diet.  The only fat that he consumes is in the other foods he takes in.  Depending on which kind of role he will be playing in the upcoming film he will modify his diet to meet the character.  If he’s going for a more lean role he will emphasize more protein.  However if he is going for a more bulky role (Pain & Gain’s prison look) then he will add in more carbs(white rice, sweet potatoes, ect.)

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Diet Wrap Up

Here is what a typical meal regimen will look like for the rock during his training:

  • chicken and fish for lunch, with a bed of greens
  • protein shakes throughout the day
  • broccoli, cauliflower, and white rice
  • either chicken or fish for dinner.
  • 60 grams of protein per meal
  • 7 meals a day

 

The Rock Workout

His workout consists of a standard 3 day split and uses a pyramid structure.  It is a 4 week cycle and The Rock typically goes 3-4 cycles when getting prepared for his next movie.  The key to a pyramid workout is starting with low weight and high reps the first week.  As the weeks progress the reps decrease while the weight increases.  After he finishes the month he then reverts back to high reps, but the weight will be higher that go round.

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When deciding how much weight to use, the Rock’s workout starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, he adds more weight.  Each day he will workout 2x per day.  One cardio and then the day’s training.  Cardio consists of treadmill, elliptical, stair master or a combination for 1 hour.  The training last 1.5 hours.

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Day #1 – Chest & Shoulder

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours training

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Exercise
Sets
Reps
Rest
Notes
Dumbbell Incline press 4 Pyramid 45 secs Both Arms  
Dumbbell Incline press 2 Pyramid 45 secs Alternating  
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench  
Dumbbell Bench press 4 Pyramid 45 secs Both Arms  
Dumbbell Bench press 2 Pyramid 45 secs Alternating  
Seated Overhead Press 4 Pyramid 45 secs Dumbbells  
Dumbbell Front Raises 4 Pyramid 45 secs    
Dumbbell Side Raises 4 Pyramid 45 secs    
Bent-Over Lateral Raises 4 Pyramid 45 secs    
Cable Flys 4 Failure 00 secs Superset SSet #1
Dips Until Failure 4 Failure 45 secs Superset SSet #2
  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
  • *Exception- For Cable Flys do 3 sets (increase weight each week):
  • *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12

Day #2 – Legs & Back

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours training

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Exercise
Sets
Reps
Rest
Notes
Seated Leg Presses 4 Pyramid 45 secs  
Lying Leg Curls 4 Pyramid 45 secs  
Smith Machine Lunges 4 Pyramid 45 secs  
Stiff-Legged Deadlifts 4 Pyramid 45 secs  
Box Jumps 3 20 45 secs  
Calf raises 3 20 45 secs  
Dumbbell Rows 4 Pyramid 45 secs  
Lat pull-downs 4 Pyramid 45 secs Wide Grip
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip
Seated Pulley Rows 4 Pyramid 45 secs  
Barbell Shrugs 3 8-10 45 secs  
Heavy DB Shrugs 3 10-12 45 secs Dumbbells

 

He had an injury to his knee in college so that is why he elects out of squats.  Also he never brings the bar down behind his head in lat pulldowns as that could cause serious injury to the rotator cuff which will cause havoc with all his training.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

Day #3 – Arms

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours Training

 

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Exercise
Sets
Reps
Rest
Notes
Triceps Push-downs 3-4 8-12 45 secs Normal Grip Get the Pump
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip Get the Pump
Lying Tricep Skullcrushers 3-4 8-12 45 secs   Get the Pump
Barbell Bicep Curls 3-4 8-12 45 secs   Get the Pump
Preacher Curls 3-4 8-12 45 secs machine Get the Pump
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating Get the Pump
Double Crunches 3 25 45 secs    
Bicycle Crunches 3 25 45 secs    
Reverse Crunches 3 25 45 secs
  • Get the Pump: 1 set x15 reps
  • Work it Out: 3-4 sets x 8-12 reps

Dwayne and his trainer are not concerned with blowing the arms up with massive weight.  These are small muscles so the main goal is to get a good pump(more volume & more blood).  That is how they will get big and that is why he starts with one set of 15 reps then pumped out the rest of the training.

***Remember increase reps > increased weight with biceps and triceps***

Day #4 – Chest & Shoulder

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours training

 

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Exercise
Sets
Reps
Rest
Notes
Dumbbell Incline press 4 Pyramid 45 secs Both Arms  
Dumbbell Incline press 2 Pyramid 45 secs Alternating  
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench  
Dumbbell Bench press 4 Pyramid 45 secs Both Arms  
Dumbbell Bench press 2 Pyramid 45 secs Alternating  
Seated Overhead Press 4 Pyramid 45 secs Dumbbells  
Dumbbell Front Raises 4 Pyramid 45 secs    
Dumbbell Side Raises 4 Pyramid 45 secs    
Bent-Over Lateral Raises 4 Pyramid 45 secs    
Cable Flys 4 Failure 00 secs Superset SSet #1
Dips Until Failure 4 Failure 45 secs Superset SSet #2
  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
  • *Exception- For Cable Flys do 3 sets (go up in weigh each week):
  • *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12

Day #5 – Legs & Back

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours Trainingscr2 dwayne johnson hercules biceps

 

Exercise
Sets
Reps
Rest
Notes
Seated Leg Presses 4 Pyramid 45 secs    
Lying Leg Curls 4 Pyramid 45 secs    
Smith Machine Lunges 4 Pyramid 45 secs    
Stiff-Legged Deadlifts 4 Pyramid 45 secs    
Box Jumps 3 20 45 secs    
Calf raises 3 20 45 secs    
Dumbbell Rows 4 Pyramid 45 secs    
Lat pull-downs 4 Pyramid 45 secs Wide Grip  
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip  
Seated Pulley Rows 4 Pyramid 45 secs Dumbbells  
Barbell Shrugs 3 8-10 45 secs    
Heavy DB Shrugs 3 10-12 45 secs Dumbbells
  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

He uses the two variations(closed grip & normal) in the lat pulldown.  The reason being that back muscles are very complex so that is why you must attack it from different angles.

Day #6 – Arms

  • 1 hour Cardio: 5 minute warm up, 5 minute cool down, 50 minutes of steady pace.
  • 1.5 hours training

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Exercise
Sets
Reps
Rest
Notes
Triceps Push-downs 3-4 8-12 45 secs Normal Grip Get the Pump
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip Get the Pump
Lying Tricep Skullcrushers 3-4 8-12 45 secs   Get the Pump
Barbell Bicep Curls 3-4 8-12 45 secs   Get the Pump
Preacher Curls 3-4 8-12 45 secs machine Get the Pump
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating Get the Pump
Double Crunches 3 25 45 secs    
Bicycle Crunches 3 25 45 secs    
Reverse Crunches 3 25 45 secs
  • Get the Pump: 1 set x 15 reps
  • Work it Out: 3-4 sets x 8-12 reps

The big focus with arms is technique.  Maintain the form with lighter weight and more reps.

Diet For Pain & Gain

In addition to his perpetual protein shakes this is what was on the menu:

  • 10 oz. beef or chicken, 2 cups oatmeal, 2 whole eggs, 2 cups broccoli
  • 8 oz. fish (cod), 12 oz. sweet potatoes, 2 cups steamed veggies
  • 8 oz. chicken, 2 cups white rice (his favorite), 2 cups cream of wheat
  • 8 oz. fish (cod), 2 cups white rice, 1 cup steamed veggies
  • 8 oz. beef, 12 oz sweet potatoes (baked), 1 cup green salad
  • 8 oz. fish (cod), 2 cups white rice, 1 cup green salad
  • 30 g. casein protein powder, 10-egg omelet, 1 cup veggies, 1 tbsp. fish oil (before bed)

The key to his successful diet was having all the meals prepared so he couldn’t cheat.   The Rock recently tweeted this picture of his fridge:

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Diet for Hercules

  • Meal #1: 10 oz. steak fillet, 4 egg whites, 5 oz. oatmeal or cream of wheat (measured dry)
  • Meal #2: 8 oz. chicken, 2 cups white rice, 1 cup broccoli
  • Meal #3: 8 oz. halibut, 2 cups white rice, 1 cup asparagus
  • Meal #4: 8 oz. chicken, 12 oz. baked potato, 1 cup broccoli
  • Meal #5: 8 oz. halibut,  1.5 cups white rice, 1 cup asparagus
  • Meal #6: 8 oz. steak fillet, 9 oz baked potato, 1 cup green salad
  • Meal #7: 30 g. casein protein powder, 10-egg omelet, 1 cup onions, peppers, mushrooms, 1 tbsp. fish oil (before bed)

Get the Complete The Rock Hercules workout here. One of The Rock’s cheat meals for Herculesis 3 pizzas, 16 donuts, and 4 muffins.  

 

Dwayne Johnson’s Cheat Day

His diet included a cheat day.  As he quoted it “Treat yourself, don’t cheat yourself”

  • 12 Pancakes with Syrup
  • 4 Double Pepperoni Pizzas
  • 24 brownies and a Jug of Milk

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The Proper Way For Bulking Up

The Rock was able to gain 15 pounds for his role in Pain and Gain.  He did it by a complete diet(7 meals a day, 2 hours apart) and intense training. About a proper diet, Dwayne Johnson says:

“There’s a right way and a wrong way to bulk up for a film. The wrong way is to eat as much garbage as you can for weeks on end, which actors have the tendency of doing. It’s unhealthy and puts an incredible amount of stress on your body, joints, tendons and digestive system. The right way is to bulk up with good, complex carbs and protein/fat sources.”

Dwayne Johnson’s Supplements

He openly admits to taking steroids when he was younger(he thinks).  He took them orally but never really helped.  Now focuses on:

  • Hydrolyzed Whey Protein Shakes
  • Glutamine
  • Creatine
  • Branched-chain amino acids (BCAA’s)
  • Multivitamins

You can find these supplements at BodyBuilding.com

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